Cable Lying Curl

Cable Lying Curl


This exercise involves lying on a cable machine bench and curling the cable towards your body, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.

Muscle Group

Equipment Required

Cable Lying Curl Instructions

  1. Start by lying on your back with your knees bent and your feet flat on the ground.
  2. Hold a cable handle in each hand with your arms extended straight up towards the ceiling.
  3. Slowly lower the cables towards your head, keeping your elbows in and your upper arms stationary.
  4. Pause when your forearms are parallel to the ground.
  5. Slowly raise the cables back up to the starting position.
  6. Repeat for the desired number of repetitions.

Cable Lying Curl Form & Visual

Cable Lying Curl

Cable Lying Curl Benefits

  • Targets the anterior deltoid muscle
  • Improves shoulder stability and mobility
  • Helps to prevent shoulder injuries
  • Can be done with a variety of cable attachments for variation
  • Allows for unilateral training to address muscle imbalances

Cable Lying Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Cable Lying Curl Variations & Alternatives

  • Standing cable curl
  • Seated cable curl
  • Single-arm cable curl
  • High cable curl
  • Low cable curl